Pre-Blast for Dash WIB \u2013 09\/06\/2018<\/p>\n
Figure 8s at Thruway<\/strong><\/p>\n PAX: All are invited to participate.<\/p>\n <\/p>\n Meet at Thruway Shopping Center between Stein Mart and Talbots. Gather at 5:25, Launch at 5:30<\/strong><\/p>\n Warm-a-Rama:<\/strong><\/p>\n An assortment of the usual exercises that may or may not include:<\/p>\n SSH, Toy Soldiers, Whirly w\/clap, Overhead Claps, maybe some others.<\/p>\n The Thang:<\/strong><\/p>\n There are two sections of retail stores at Thruway Shopping Center with an empty parking area in the center between them (between Stein Mart and Talbots). The plan is to run, in a figure 8 pattern, around the two sections of retail shops. Each time the figure 8 run intersects at the parking area in the middle, the PAX will stop and perform the following exercises:<\/p>\n Merkins<\/p>\n WWII Sit-ups<\/p>\n Squat Jumps<\/p>\n We will start with 5 repetitions of each exercise and increase by 5 repetitions of each exercise each time the PAX arrive at the center intersection point.<\/p>\n <\/p>\n Continue to run and increase exercise repetitions until time is called.<\/p>\n <\/p>\n NMM:<\/strong><\/p>\n COT:<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Pre-Blast for Dash WIB \u2013 09\/06\/2018 Figure 8s at Thruway PAX: All are invited to participate. Meet at Thruway Shopping Center between Stein Mart and Talbots. Gather at 5:25, Launch at 5:30 Warm-a-Rama: An assortment of the usual exercises that may or may not include: SSH, Toy Soldiers, Whirly w\/clap, Overhead Claps, maybe some […]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,104,84],"tags":[],"class_list":["post-6199","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-pre-blast","category-wib"],"acf":{"q":"Rust Bucket","date":"9\/6\/2018","pax":"All are invited to participate."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6199"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6199\/revisions"}],"predecessor-version":[{"id":6201,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6199\/revisions\/6201"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}